WARM UP

2 RONDAS

1´ DU/SU
20´´ ISO WALL SQUAT
10 SUPINE SHOULDER FLEXION
10 FLEXION ESCAPULAR
20´´ FRONT PLANK

STRENGHT

EMOM 10′ cada 2’30»

3 SHOULDER PRESS 60%
SIDE PLANK LIFT X15/15´´

SKILL

POWER CLEAN

METCON

FOR TIME 12′

400 M RUN
40 BOX JUMP OVER
40 OVER HEAD SQUAT
40 PUSH UP
400 M RUN